🌟 Welcome to another edition of our  Newsletter, where we dive into the science behind good eats and unravel the mysteries of culinary! Today, we’re setting sail on the Omega-3 Express to explore the scientific wonders of these fatty acids that can turn your diet into a health powerhouse.


🐟 Omega-3s: The Unsung Heroes of Heart Health

Let’s talk heart-to-heart about Omega-3s! These fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found abundantly in fatty fish, play a crucial role in cardiovascular health. Research has shown that Omega-3s can reduce triglycerides, lower blood pressure, and decrease the risk of heart disease. So, next time you savor that salmon, know that you’re giving your heart a high-five!


🧠 Mind Over Matter: Omega-3s and Cognitive Bliss

The brain, the command center of our bodies, deserves the VIP treatment, and Omega-3s are the golden ticket. These fatty acids are integral components of cell membranes in the brain, influencing its structure and function. Studies suggest that regular consumption of Omega-3s may lower the risk of cognitive decline and contribute to better mental health. It’s like feeding your brain a gourmet meal for improved memory and concentration!


🌱 Plant-Powered Omega-3s: A Feast for Everyone

Not a fish fanatic? No problem! Omega-3s have a plant-based squad that deserves the spotlight. Alpha-linolenic acid (ALA), found in flaxseeds, chia seeds, and walnuts, is a plant-derived Omega-3 that can be converted into EPA and DHA in the body. It’s the perfect solution for our vegetarian and vegan friends, proving that you can plant the seeds of health and let them flourish in your diet!


🥗 Cooking up Science: Omega-3 Recipes for Wellness

Let’s put the science into action in your kitchen! Our Omega-3 recipes aren’t just delicious; they’re backed by nutritional science. Try our Salmon Quinoa Power Bowl to amp up your brain game. This recipe isn’t just a meal; they’re a prescription for wellness!


There you have it, savvy scientists of sustenance – the science-packed scoop on Omega-3 fatty acids! Whether you’re a fan of fish or a plant-based pioneer, let science be your compass on the journey to optimal health. Until next time, stay informed, stay well fed, and keep healthy.


Picture this: You, surrounded by an aura of calm, gently sipping on your green tea, and giving stress the side-eye as it tries to invade your peaceful fortress. That’s the power of mindfulness, and we’re here to be your meditation spirit guides!
So, what’s the deal with Mindfulness Meditation, you ask? It’s not just a trend; it’s a lifestyle. Think of it as a mental spa day where your thoughts get a soothing massage and your worries take a vacation. With the world spinning faster than your favorite vinyl record, mindfulness is your secret weapon to press pause and savor the present moment.

But hey, we get it. The idea of sitting still in a world that’s doing the cha-cha around you might sound like a challenge. Fear not! Mindfulness Meditation is like a chill pill for your mind, helping you focus on the now without the baggage of the past or the anxiety of the future.

Let’s break it down. It’s not about chanting ‘om’ while balancing on one leg (unless you’re into that – no judgment here!). It’s about observing your thoughts like a laid-back beachcomber watches the waves – no judgment, just pure observation. Trust us, your thoughts are like the ocean – sometimes calm, sometimes stormy, but always changing.

So, why should you jump on the mindfulness bandwagon? Well, apart from being the trendiest ride in the mental health amusement park, it’s scientifically proven to reduce stress, boost creativity, and even improve your relationships (cue romantic music). It’s like upgrading your mind’s software to the latest, most chill version.

Ready to give it a shot? Grab your comfiest cushion, find a cozy corner, and let’s embark on a journey to the zen zone together. Remember, it’s not about the destination; it’s about enjoying the mindful ride. So, let’s raise our virtual tea mugs to a stress-free, present-packed year ahead!


Hey Foodies,

Welcome back to our monthly food fiesta, where we’re about to embark on a delicious journey that might just change your life. Drumroll, please… Stress and Nutrition: How Food Can Help Manage Stress!

Picture this: you’re juggling a million things, deadlines are breathing down your neck, and your stress levels are doing the Macarena. Fear not, because your kitchen might just be the superhero cape you’ve been looking for. Let’s dive into the magical world where avocados are stress-busting wizards, and blueberries are tiny stress-fighting ninjas.

First on our stress-slaying menu is the mighty avocado. Creamy, green, and packed with monounsaturated fats, avocados are the Gandalfs of the food kingdom. They help regulate stress hormones and keep your blood pressure in check. Smash them on toast, blend them into a silky smoothie, or just grab a spoon and go straight for the green gold—it’s a stress-busting party in your mouth!

Next up, we have the unsung hero of the berry world—blueberries. These tiny powerhouses are loaded with antioxidants that combat stress-related free radicals. Plus, they’re like little flavor bombs that explode with joy in your mouth. Toss them into your morning yogurt, sprinkle them on your oatmeal, or simply pop them like candy—your taste buds will thank you, and so will your stress levels.

Let’s not forget our leafy green buddies—spinach, kale, and all their green siblings. Packed with magnesium, these greens are your go-to for a calming effect on your nerves. Whip up a vibrant salad, throw them into a smoothie, or sneak them into your pasta sauce for a stress-free feast that Popeye would approve of.

Now, onto the ultimate comfort food—dark chocolate. Yes, you heard it right! Indulge in the decadence of dark chocolate, and let its magic do the talking. Rich in antioxidants and with the power to trigger the release of endorphins, dark chocolate is your golden ticket to stress relief. Just remember, moderation is the key—don’t go on a chocolate binge, tempting as it may be!

In conclusion, friends, the kitchen is not just a place for culinary experiments; it’s your stress sanctuary. So, the next time life throws lemons at you, turn them into a zesty avocado and blueberry salad. Your taste buds will dance, and your stress will be left wondering where the party went.

Happy ordering, happy eating, and here’s to a stress-free, food-filled life!

Bon Appétit,
The Edibolic Team

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Brrr! Winter is here, and with it comes the chilly winds, cozy sweaters, and the annual battle against colds and sniffles. Fear not, because we’ve got your back on building a fortress around your immune system that goes beyond just sipping on hot tea and munching on oranges.


  1. Embrace the Chill, Literally:

You know that feeling when you step outside and the frosty air nips at your nose? Well, guess what? That cold breeze might just be the secret weapon your immune system needs! Embracing the chill literally means exposing yourself to the cold—within reason, of course. Short bursts of cold exposure, like a brisk walk in the winter air or a cold shower, can kick your immune system into high gear. It’s like giving your body’s defenses a wake-up call. So, ditch the cozy blankets for a moment and let your immune system flex its muscles in the winter breeze!


  1. Sleep, Glorious Sleep:

Ah, the sweet embrace of slumber! Did you know that getting enough quality sleep is a powerhouse move for your immune system? It’s not just about the quantity; it’s the quality that matters. During sleep, your body undergoes repairs, and your immune system produces cytokines, proteins crucial for fending off infections. So, instead of another episode on your favorite streaming platform, consider turning in a bit earlier tonight. Your immune system will thank you, and you might even dream of an army of immune cells triumphing over the winter bugs!


  1. Shake That Stress Off:

Winter can be stressful. The holidays, the weather, the never-ending to-do lists – it’s enough to make anyone’s stress levels skyrocket. But here’s the deal: chronic stress can take a toll on your immune system. So, take a deep breath, find your zen, and shake off that stress like a wet dog after a bath. Whether it’s through meditation, yoga, or simply indulging in a good belly laugh, find what works for you. A happy mind is a healthy immune system, ready to tackle whatever winter throws your way.


  1. H2Oh Yeah!:

It might sound simple, but water is your immune system’s best friend. Staying hydrated helps your body flush out toxins and ensures that your cells function at their best. And in the winter, when the air is dry and heaters are blasting, you need that extra hydration boost. So, grab that water bottle and make it your constant companion. And hey, if you’re feeling fancy, add a slice of lemon or a handful of berries for some immune-boosting flavor!


  1. Supercharge with Supplements:

While a balanced diet is essential, sometimes our immune system needs a little extra kick, especially during the winter months. Consider adding supplements like vitamin C, vitamin D, and zinc to your daily routine. These powerhouses can give your immune system the support it needs to stand strong against winter invaders. Of course, consult with your healthcare provider before diving into the supplement aisle – they’ll guide you on the right path for your unique needs.


There you have it – a winter immune system game plan that goes beyond the typical advice. So, throw on that extra layer, catch some quality z’s, laugh a little, hydrate like a champ, and maybe, just maybe, let the cold air give you a rosy glow of invincibility. Winter, we’re ready for you!


Stay warm, stay well, and let’s conquer this winter together!



The Edibolic Kitchen Team

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As theseason of gratitude approaches, it’s time to prepare for the ultimate feast without the post-Thanksgiving food coma or the stress of hosting a banquet fit for a king. This year, let’s savor the flavors without overindulging and enjoy the festivities without feeling like a stuffed turkey.

First things first, let’s talk strategy. Start the day off with a light breakfast loaded with protein and fiber to curb your appetite. Think Greek yogurt with granola, or an egg-white omelet with veggies. This way, you’ll approach the feast with a satisfied stomach, and those irresistible appetizers won’t tempt you into a pre-dinner feast.

When it comes to the main event – the turkey extravaganza – remember, portion control is your friend. Fill your plate with a variety of dishes, but keep it colorful. Load up on veggies and lean proteins before reaching for seconds. And don’t forget the power of the pause. Take a breather between bites, chat with your loved ones, and let your body signal when it’s time for more.

Now, let’s tackle the dessert table, shall we? It’s a tempting landscape filled with pies, cakes, and sweet treats galore. The key here is moderation. Choose your absolute favorites, savor each bite, and share the love by swapping dessert samples with family and friends. A little slice of pecan pie and a scoop of pumpkin cheesecake? Now, that’s a sweet deal!

For those brave souls taking on the hosting duties, here’s a pro tip: delegate! Make Thanksgiving a potluck affair, where each guest brings a dish to share. Not only does this lighten your load, but it also adds a delightful variety to the spread. Plus, it’s a fantastic conversation starter – who can resist swapping recipes and foodie tips between bites of cranberry sauce?

Finally, let’s talk leftovers. It’s practically a tradition to have a fridge bursting with containers of turkey, stuffing, and cranberry sauce. Instead of succumbing to round two of overeating, get creative with those leftovers. Whip up a Thanksgiving leftover sandwich with all the trimmings or toss together a hearty turkey and vegetable soup. You’ll not only avoid the post-feast regret but also extend the holiday vibes for days to come.

So, there you have it – a Thanksgiving survival guide that lets you relish every moment without the regret. From mindful eating to stress-free hosting, these tips ensure your holiday is filled with laughter, love, and a whole lot of gratitude. Wishing you a Turkey Day that’s as light on stress as it is on your waistline!

Gobble, gobble, and happy feasting!

Josh Wechsler

Owner, Edibolic Kitchen

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What makes gut health absolutely essential to our body’s operation, and how can we guarantee it? Let’s get into it! The importance of our gut health is undeniable: The gut’s nervous system has more nerves that our cerebral nervous system and the two are communicating constantly(that how you know your full after a meal). 90% of the communication between our gut and brain starts in the gut! Because of this, gut health, or lack thereof, has been noted as a key factor in the quality of our mental health. 95% of the serotonin produced by our body is done in the gut. In other words, “happy gut, happy heart(figuratively and literally)”. A healthy GI system leads to better immune defenses, and a lower risk for several diseases. How can we keep our guts healthy & happy? Generally, healthy eating is great, but if we want to into the nitty gritty, good bacteria is essential, and feeding that good bacteria is equally as important. Check out the lists below for some specific food superheroes in both categories.

Foods that Introduce Good Bacteria A.K.A. “Probiotics”

  • Greek Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Kombucha
  • …anything fermented!

Foods that Feed Good Bacteria A.K.A. “Prebiotics”

  • Walnuts
  • Fruits & Berries
  • Wheat
  • Legumes
  • Artichoke
  • Garlic

Healthy Eating with Edibolic

Superfoods? You can believe the hype. Superfoods are foods that are high in nutrients and low in overall calories, more bang for your buck! So, what’s our tip? Educate yourself on the superfoods that are accessible around you, and incorporate them in your diet. Being more mindful and regular with these food celebrities can lead to better immune performance, and can even slow down the advancement of certain diseases!

Eating Well, Karla Welsh (October 2022). How Poor Gut Health Can Increase Anxiety and Depression Risk & What to Eat to Help. <https://www.eatingwell.com/article/8001367/poor-gut-health-increases-anxiety-depression-risk-what-to-eat/>

Eating Well, Julie Floyd-Jones (February 2023). 12 Foods to Improve Your Gut Health Overnight <https://www.eatingwell.com/article/8021156/foods-to-improve-gut-health-overnight/>

COLORADO STATE UNIVERSITY, Kendall Reagan Nutrition Center (June 2021). What are Polyphenols? Another Great Reason to Eat Fruits and Veggies <https://www.chhs.colostate.edu/krnc/monthly-blog/what-are-polyphenols-another-great-reason-to-eat-fruits-and-veggies/>

Cleveland Clinic, healthessentials (November, 2021). What is a superfood, anyway? <https://health.clevelandclinic.org/what-is-a-superfood/>





Edibolic Kitchen